3-day pescatarian meal plan for women in postmenopause

Breakfast: Tomato-basil frittata

Serves 2. 30 minutes. Allergens: eggs, milk.

Use an ovenproof pan for the steps that go into the oven.

Ingredients

• 160g diced onion
• 6 eggs
• 240ml milk
• Salt, to taste
• Freshly ground black pepper, to taste
• 100g shredded mozzarella
• 180g sliced cherry tomatoes
• 15g basil leaves
• 1 garlic clove, minced

Method

1. Preheat the oven to 190°C (170°C fan, gas mark 5).
2. Add the eggs, milk, salt and pepper to a medium bowl, and beat until combined. Stir cheese into the egg mixture, and set aside.
3. Spray a 25 cm non-stick frying pan with cooking pray, and preheat over medium low heat. Add the diced onions and garlic, and cook for 2 minutes. Place the tomato slices in the pan. Pour over the egg mixture.
4. Use the spatula to loosen and pull the edges inward, allowing more liquid eggs to move to the hot pan. Repeat this several times. Remove the pan from the heat.
5. Place the basil leaves on the top. Place the pan in the oven for about 10 minutes, until the centre is fully set. Remove the frying pan from the oven, and let it sit about 5 minutes to cool slightly.
6. Serve immediately.

Lunch: Cod and herb gratin

Serves 2. 30 minutes. Allergens: gluten (wheat), fish.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 15g parsley
• 1 tbsp dill
• 1 spring onions
• ½ garlic clove, halved
• ¼ jalapeno pepper, seeded and halved
• 3 tbsp olive oil
• 450g cod fillets, cut into 4 pieces
• 30g breadcrumbs

Method

1. With the rack in the middle position, preheat the oven to 230°C (210°C fan, gas mark 8).
2. In the bowl of a hand blender, finely chop the herbs, spring onions, garlic and chilli pepper with half of the oil.
3. Season generously with salt and some pepper. Transfer the mixture into an 28 x 20 cm baking dish.
4. Coat the cod in the herb mixture and spread the pieces out in the dish. In a bowl, combine the breadcrumbs with the remaining oil.
5. Divide among the pieces of cod, pressing down to adhere. Bake for 12 minutes or until the fish is cooked and the breadcrumbs are golden. Serve immediately.

Dinner: Grilled cod with horseradish dill butter

Serves 2. 30 minutes. Allergens: fish, milk.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 3 tbsp butter, softened, divided
• 1 tbsp chopped spring onions
• 2 tsp horseradish
• 1 tsp dill
• 450g cod fillets
• Salt, to taste
• Freshly ground black pepper, to taste

Method

1. Combine half of the butter, spring onions, horseradish and dill weed until blended. Cover and refrigerate.
2. Preheat barbecue on medium heat for 10 minutes. Place each cod fillet on a piece of heavy-duty foil. Trim each piece of foil so it is slightly larger than fillet.
3. Brush melted butter over cod, sprinkle with salt and pepper. With lid down, cook cod until fish flakes easily with a fork, about 10 minutes per inch of thickness.
4. Serve topped with horseradish dill butter.

Breakfast: Mushroom and spinach omelette

Serves 1. 15 minutes. Allergens: eggs, milk.

Ingredients

• 2 eggs
• 70g sliced mushrooms
• 30g spinach leaves
• 25g grated cheddar cheese
• 1 tsp olive oil
• Salt, to taste
• Ground black pepper, to taste

Method

1. Heat the olive oil in a non-stick frying pan over medium heat.
2. Add the sliced mushrooms to the pan and sauté for 2-3 minutes until they start to soften.
3. Add the spinach leaves to the pan and cook for another 1-2 minutes until wilted. Season with salt and pepper.
4. In a separate bowl, whisk the eggs together until well combined. Season with salt and pepper.
5. Pour the beaten eggs over the mushrooms and spinach in the pan. Cook for about 2 minutes until the edges start to set.
6. Sprinkle the grated cheddar cheese evenly over the omelette.
7. Carefully fold the omelette in half using a spatula and cook for another 1-2 minutes until the cheese is melted and the omelette is cooked through.

Lunch: Tofu skewers with vegetables

Serves 2. 15 minutes. Allergens: soya.

Ingredients

• 1 red pepper
• 1 green pepper
• 340g tofu
• 2 tbsp olive oil
• 1 tsp chilli powder
• Salt, to taste
• Freshly ground black pepper, to taste
• ¼ tsp garlic powder
• ¼ tsp dried thyme
• ¼ tsp ground coriander
• ¼ tsp ground cinnamon
• ¼ tsp ground nutmeg

Method

1. De-seed the pepper and chop into 1” square pieces. Cut the firm tofu into 1” square pieces.⁠ Heat a barbecue or grill pan until hot.⁠
2. Meanwhile, mix the seasoning spices and oil in a small bowl. Thread the vegetables and tofu, alternating, onto the skewers and brush with the marinade.⁠
3. Cook the skewers on each side until the vegetables are cooked. Turn and repeat on all sides. Serve immediately.

Dinner: Gnocchi with lemony ricotta

Serves 1. 30 minutes. Allergens: gluten (wheat), milk, plus any in the shop-bought products noted.

110g gnocchi: Most gnocchi contains wheat and some contains egg; check the label.

Ingredients

• 110g gnocchi
• 55g ricotta cheese
• 1 lemon, zested
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt, to taste
• Ground black pepper, to taste
• 1 tbsp basil leaves

Method

1. Cook the gnocchi according to package instructions until they float to the surface, then drain and set aside.
2. In a small bowl, mix together the ricotta cheese, lemon zest, lemon juice, and extra virgin olive oil until well combined.
3. Season the ricotta mixture with salt and black pepper to taste.
4. Toss the cooked gnocchi with the lemony ricotta mixture until evenly coated.
5. Transfer the gnocchi to a serving plate.
6. Garnish with fresh basil leaves if desired.
7. Serve immediately.

Breakfast: Strawberry sheet-pan pancakes

Serves 1. 30 minutes. Allergens: gluten (wheat), eggs, milk.

Ingredients

• 60g flour
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tbsp maple syrup
• 120ml milk
• 1 egg
• 1/2 tsp vanilla extract
• 70g sliced strawberries

Method

1. Preheat your oven to 220°C (200°C fan, gas mark 7).
2. In a mixing bowl, combine the plain flour, baking powder, and salt.
3. Add the milk, syrup, egg, and vanilla extract to the dry ingredients. Mix until just combined. Do not overmix; small lumps are okay.
4. Line a small baking tray or pan with baking paper or lightly grease it.
5. Pour the pancake batter onto the prepared baking tray, spreading it evenly.
6. Arrange the sliced strawberries over the pancake batter.
7. Bake in the preheated oven for 12-15 minutes or until the pancake is puffed and golden brown.
8. Once done, remove from the oven and let it cool slightly before slicing.
9. Serve your delicious Strawberry Sheet-Pan Pancake warm.

Lunch: Baked tofu

Serves 2. 1 hour 10 minutes. Allergens: gluten (wheat), sesame, soya.

Ingredients

• 450g tofu, cubed
• 2 tbsp soy sauce
• 2 tbsp agave nectar
• 1 tbsp sesame oil
• 1 tsp minced garlic
• 1 tsp minced ginger
• 1 tbsp sesame seeds

Method

1. Preheat oven to 180°C (160°C fan, gas mark 4). Lightly oil a large baking tray.
2. Gently press tofu pieces to release as much water as possible. Arrange tofu on the prepared baking tray.
3. Whisk soy sauce, agave nectar, sesame oil, garlic, and ginger together in a bowl until marinade is evenly combined.
4. Brush half of the marinade over tofu pieces. Bake in the preheated oven for 30 minutes. Flip tofu and brush remaining marinade over tofu.
5. Sprinkle sesame seeds over tofu. Continue baking until tofu is crisp, about 30 minutes more. Transfer tofu to a wire rack using a spatula; cool.

Dinner: Orange salmon

Serves 2. 40 minutes. Allergens: fish, sulphites.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 2 oranges, peeled and sliced
• 450g salmon fillets
• 1/2 tsp ground nutmeg
• 240ml white wine
• 1 tbsp dry mint

Method

1. Preheat oven to 180°C (160°C fan, gas mark 4).
2. Arrange orange slices in a single layer in the bottom of a medium baking dish. Place salmon on oranges, and sprinkle with nutmeg.
3. Pour wine over the salmon. Cover, and bake 20 to 25 minutes in the preheated oven, until easily flaked with a fork. Garnish with mint.